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Concept #4 - Core/Ground Relationship + Active Stacking

Concept #4 - Core/Ground Relationship + Active Stacking

Concept #4 - CORE/GROUND RELATIONSHIP + ACTIVE STACKING

Where your center of mass is in relation to your foundation is your core/ground relationship.

Active stacking is how we manipulate movement with that relationship.

Movement we will be exploring...

5-piece Burpee - Drilling stacking in 5 positions
Lateral Roll to Lateral 1/2 Kneeling Extension - Center of mass/ground relationship in flexion (tuck roll position) to offset stacking
Side Sits - Hydraulics of spine, shoulders, hips with rotational stacking
Boxer Squats - Shifting in and out of stacking
Master these moves while understanding the concepts behind them and you will be able to pick up other new movements with ease and control.

Keep in mind past concepts as you do these movements as well, they are all interconnected.

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Concept #4 - Core/Ground Relationship + Active Stacking
  • Beginner Concept #4 - CORE/GROUND RELATIONSHIP + ACTIVE STACKING - Explanation

    Concept #4 - CORE/GROUND RELATIONSHIP + ACTIVE STACKING

    Where your center of mass is in relation to your foundation is your core/ground relationship.

    Active stacking is how we manipulate movement with that relationship.

    Movement we will be exploring...

    5-piece Burpee - Drilling stacking in 5 ...

  • 5-Piece Burpee - Step-by-Step

    A simple guide to walk you through the 5-Piece Burpee.

    This exercise is ALL about your relationship to the ground and properly stacking your body.

    Try this exercise for 1-minute straight... then move to 2 mins. Then try for 3!

    This is a full body exercise pattern that you can test yourself to ...

  • Beginner Program - Concept #4: Exercise #1 - 5-Piece Burpee

    *For a Longer 5-Piece Burpee Breakdown - check the EXTRAS!*

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the ...

  • Beginner Program - Concept #4: Exercise #2 - Lateral Roll + Kneel Extension

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of the Lateral Roll + Kneel Extension - back-to-back, then move to t...

  • Beginner Program - Concept #4: Exercise #3 - Side Sits

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of Side Sits - back-to-back, then move to the next movement in this ...

  • Beginner Program - Concept #4: Exercise #4 - Boxer Squats

    Always keep the Concept # / Chapter in mind as you do each exercise.
    In general you will be doing:
    1 minute ON (work time) X 3 ROUNDS
    :30 seconds REST
    Your choice to do them back-to-back or as a circuit.
    So you could do 3 ROUNDS of Boxer Squats - back-to-back, then move to the next movement in th...

  • Beginner Program - Concept #4: Combo #1

    Here you will combo the 5-Piece Burpee + Lateral Roll & Kneel Extension Exercise Combo.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doi...

  • Beginner Program - Concept #4: Combo #2

    Here you will combo the Side-Sits + Boxer Squats Exercise Combo.
    1 minute ON (work time)
    :30 seconds REST
    3 FULL ROUNDS!
    **Except for the last week in the 6-Week Program Calendar**
    (If you have the FULL BEGINNER PROGRAM, you will be doing the below):
    That week you'll be doing the combos for 5-8 m...

  • Concept #4 - Breathwork - COOL DOWN

    Do this Breathwork after completing exercises from Concept #4.
    You can also use this to start a workout OR use on its own as a meditation!